12:00pm- Jenny Allen, Artie S., Jason V. , Debbie M. , Leslie G., Dave P
12:20pm- Kevin Allen, Doug L., Megan T, Martin C, Eileen C
12:40pm- Jen B., Elyse M., Nick A, Dave C, Mike L,
1:00pm- Michael E., Jacob S, Dana L, Drew C
1:20pm- Peter B, Mike L, Adam L
1:40pm-Jared B, Jared C, Eric G
***Subject to Change, please check CFNT Blog first thing tomorrow morning and the White Board upon arrival at the box tomorrow.
A few video’s with great tips for WOD 12.4
Above are some tips for Tomorrow’s WOD. Make sure you watch them and look up some more info to get ready for 12 minutes of fun!
Today’s WOD is listed below this section.
On Saturday March 31st we will be hosting our first ever CFNT Community WOD and Cookout. We really need you to RSVP to this event for yourself and friends you may bring.
CFNT 6 Month Anniversary/2012 Reebok CrossFit Open Games Celebration
All information below is subject to change due to weather and number of RSVP’s recieved.
You must RSVP by March 27th so we can set up teams in advance. The sooner the better. RSVP to firstname.lastname@example.org.
2 Males/2 Females Per Team, we will determine teams for you, so no need to try and do it on your own.
PARTICPANTS: Members, Friends, and Family.
WOD 1 Starting Time – 11AM Food and celebration will follow conclusion of WOD’s (around 12:30PM-1PM)
PLEASE Arrive 15 Minutes before WOD 1 and be warmed up.
COMPETITION Format (this is subject to change upon receipt of RSVP’s)
WOD 1 – Regular WOD (All 4 Members) (to be announced day of event)
WOD 2 – Butcher/Tire Flip format TBD
WOD 3 – Surprise WOD 1 (All 4 members)
WOD 4 – Surprise WOD 2 (2 Members)
We are hoping to have a grill on site for cooking purposes.
Food dishes are highly encouraged.
Paleo Options will be available and are also encouraged!
Simply put, the more food the better!
We will be celebrating our 6 Month Anniversary, the 2012 Reebok CrossFit Open Games Conclusion Celebration (and those athlete who competed), and our finalization of being located at 609 N. Delaware for 2 more years (this is good news!).
Technique work for WOD 12.4
250 Meter Row: then,
10 ring rows
20 med ball squat cleans 20/14
30 double unders or jump ropes (mixture of movements to be determined upon your skill level)
More Muscle Up Tips… Advanced TIPS but take a look!!